5 tips to avoid injuries this January

January is the time when everyone decides to get a head start on their fitness resolutions and get fit for 2019. You may have got a gym membership, bought equipment for a home setup, started  following YouTube workout videos or got a new exercise app- the options to exercise and stay healthy are endless. However, injuries related to poor training can come hand in hand with your January exercise program if you are not careful.

https://www.bbc.com/news/health-44696423

https://www.bbc.com/news/health-44696423

1. Take rest days. Do not forget to let your body recover between sessions. Try and have days when you are not exercising or opt for a very light work out. 

2. Change your workouts. Avoid doing the same thing day in and day out. If you are training for a 10km run, for example, make sure you change the type of running you're doing (different pace, speed, distance, etc) as well as cross training (cycling, swimming, etc).

3. Set realistic goals. This will not only help you stay motivated and focused but it will also ensure you are pacing yourself and avoiding unnecessary injuries. 

4. Remember your warm up and cool downs. Spend some time before and after exercising giving you body some TLC, and remember to stay hydrated and maintain a healthy diet. 

5. Do not ignore injuries. If an injury is lingering for a few days or getting progressively worst, seek help from a health professional to get you back on track

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Trigger finger

What is trigger finger?

Trigger finger is a condition that usually affects the ring finger and thumb and it causes a locking sensation when moving the digit. It is also common to get pain and stiffness as well as a small nodule at the base of the affected finger/thumb.

What causes trigger finger?

Your hand has small tendons that connect the muscles in your forearm to the bones in your fingers. When you move your finger, these tendons slide within their sheaths (like a tunnel) and cause the bending and straighten motion to occur.

https://orthoinfo.aaos.org/en/diseases--conditions/trigger-finger

https://orthoinfo.aaos.org/en/diseases--conditions/trigger-finger

With trigger finger this sheath becomes narrow which causes the tendon to catch and give the sensation of locking with movement. It is unknown why this occurs, but it can sometimes be related to excessive or forceful use of the fingers/thumb. In addition, there are certain patient groups that may be more likely to get trigger finger, including females and diabetics.

How can we treat trigger finger?

There are different ways to treat trigger finger and this will largely depend on the severity of symptoms and the stage of the condition. General advice includes:

-Painkillers or anti-inflammatories to settle the symptoms

-Ice/heat

-Relative rest from repetitive hand/finger activities

-Exercises for the tendons

-Hand brace or splint

At times it may also be recommended to get a steroid injection or even undergo surgery.

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

What is hypermobility?

The term 'hypermobile' simply means that your joints are more bendy than usual. Being hypermobile is not necessarily a medical condition and it may even be an advantage to certain people (dancers, musicians and athletes). 

However, if the hypermobility in your joints start to give you other symptoms such as pain, you may have joint hypermobility syndrome. 

https://www.arthritisresearchuk.org

https://www.arthritisresearchuk.org

What causes Joint Hypermobility Syndrome?

- Ligaments – with hypermobility syndrome, joints can become lax because the body's connective tissue is too stretchy. The collagen fibres in the ligaments (which usually give them strength) is altered by chemical processes in the body and there is strong evidence to suggest this may be genetic.

- Bones – although not a common cause of hypermobility, if your socket joints are particularly shallow (shoulders, hips) this may increase the movement in the joints and cause subluxations or dislocations. 

- Muscle tone – if muscle tone is an issue or if your muscles are weak, this may affect the support around the joints. 

- Joint proprioception – joint hypermobility may alter the way someone can sense the joint movements in space.

What are the symptoms of Joint Hypermobility Syndrome?

- Bendy joints.

- Pain – this is common, especially if you are suffering injuries as a result of the bendy joints (e.g. strains and sprains).

- Muscle stiffness  – this may occur due to fluid in the joints as a result of your body trying to heal any small injuries.

- Fatigue – your muscles may have to work twice as hard to stabilise the joints and this can make you feel more tired.

- Joint dislocations of subluxations.

 

The hypermobility spectrum is large and whilst some people have pain but still manage this with physiotherapy or medication, others may struggle because they have a Heritable Disorder of Connective Tissue (HDCT). These are more serious conditions and include things like Ehlers-Danlos syndrome, Marfan syndrome, Osteogenesis Imperfecta and Stickler syndrome. 

For more information go to https://www.arthritisresearchuk.org/arthritis-information/conditions/joint-hypermobility.aspx

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

City to Surf

https://runningmagazine.ca

https://runningmagazine.ca

The most beautiful running course (http://perthcitytosurf.com/perth/) is back at the end of August 2018! 

If you are thinking of running a half or a full marathon, training is crucial. It is never a good idea to turn up to an event like that without having put your body through the necessary steps. Ideally give yourself at least 16-20 weeks of training or longer if you have the time.

Here are some important tips to take on board when training for a big race. Bear in mind this is general advice only, and may slightly change depending on your ability and goals:

-       Run 3-5times per week and gradually increase your weekly mileage

-       Make sure you give yourself rest days

-       Beginners start at around 20-30km per week and gradually build up to 60-65km by the end of your training

-      You don't necessarily need to complete the full race distance before the event itself

-       Do some hill runs, sprint training, tempo runs (maintaining a sustained consistent pace) and do a few runs at race pace (10-15km/hr depending on your goal). Running as quick as possible every time is not going to improve your performance and will increase your risk of injury

-       Do a couple of long runs closer to the end and mimic exactly what you will do on the day: get up at the same time as the race day, wear the same clothes and shoes, eat and drink what you think you will on the day.

-       Carry out strength training during your training, especially around your hips and glutes  

-       Stretch and/or use a foam roller between your runs

-       Make sure you get appropriate footwear and ensure you wear them a few weeks before the run to ensure your feet are used to them

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

World Cup Soccer and ACL tears

Seeing the Socceroos get eliminated so soon from the World Cup was hard to deal with. Luckily, however, none of the players got badly injured during their short time in Russia. Getting an anterior cruciate ligament (ACL) tear whilst playing soccer is unfortunately quite common and it is an injury that we regularly see in the clinic. 

What is your ACL and what does it do?

The ACL, alongside three other main ligaments in the knee, is a strong fibrous connective tissue that holds the knee joint together. The ACL, although only a small structure, sits inside the knee joint and prevents the tibia (shin bone) from translating forwards in front of the femur (thigh bone). It also plays a big role in providing rotational and twisting stability of the joint. 

https://orthoinfo.aaos.org/

https://orthoinfo.aaos.org/

How does an ACL tear happen?

Generally speaking, ACL's will most commonly rupture during sport. It can happen with trauma (a bad tackle), jumping and landing awkwardly, coming to a sudden stop when running, twisting the knee or changing direction.

Do I need surgery with an ACL tear?

This will entirely depend on a few factors including the type of tear in the ACL (sprain/partial tear/full tear), whether the person wants to return to sport and what your surgeon and physiotherapist feels is best for you. There has been a lot of recent research suggesting a period of physiotherapy should always be considered before deciding on surgery. 

Whether surgery is carried out or not, rehabilitation is very important. Physiotherapy after an ACL rupture is crucial and needs to be monitored to avoid re-rupture of the ligament. Post-operative rehabilitation last about 9-12months and involves a variety of different stages¹.

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

¹ Melick et al (2016) Evidence-based clinical practice update: practice guidelines for anterior cruciate ligament rehabilitation based on a systematic review and multidisciplinary consensus Br J Sports Med. 2016 Dec;50(24):1506-1515. doi: 10.1136/bjsports-2015-095898

What’s the difference between Remedial and Deep Tissue Massage?

http://muscletone.com.au

http://muscletone.com.au

Many people get confused when trying to figure out which type of massage is best for them.

A Remedial Massage is unique as it is a treatment from a Diploma Qualified Professional. In most cases Remedial Massage treats a specific area in chronic pain or pain as a result of an injury. This will include an assessment of the muscles, ligaments, tendons and posture. Deep Tissue Massage is usually incorporated in to a Remedial Treatment.

A Deep Tissue Massage is an overall massage to the deeper layers of soft tissue. It is often misconceived as ‘painful’ when this isn’t always the case. A DTM should be a relaxing, therapeutic experience whilst still achieving release of tension areas.

A session with Shannon will always include a combination of appropriate remedial techniques, deep tissue and a therapeutic touch. It’s just as beneficial to have some relaxation. No two people will have the same needs and preferences.

At the end of the day, a Remedial Massage is always specific to YOU!

When was your last massage? 


Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Shannon Bell - https://www.joondalupphysiotherapy.com.au/shannon-bell/

Running Injuries

https://www.hbfrun.com.au/

https://www.hbfrun.com.au/

With the HBF Run for a Reason (https://www.hbfrun.com.au/) coming up on the Sunday 27th May 2018, it is important to ensure everyone is keeping their injuries at bay. Although running injuries can occur due to lack of muscle strength/flexibility or reduced joint range of movement, unfortunately most running injuries we see in the clinic are as a result of training errors. 

What are training errors?

This can vary hugely between people, but generally speaking it occurs with rapid spikes in training loads and not allowing your body to keep up with these. Examples include:

- Sudden increase in training frequency
- Introducing hills in training
- Rapid increase in distance, speed and duration
- Insufficient rest periods between training sessions

What can I do to reduce risk of injury?

- Allow your body to have rest days between training sessions
- Pace your training to avoid sudden spikes
- Cross-train in between runs. Jump on a bike or go for a swim!
- Ensure you are sleeping well, staying hydrated and eating a healthy diet
- Foot wear is very important. Make sure you have good trainers and consider buying a second pair if you are training several times a week
- Stretching or foam rolling is key in training to help your muscles recover 

Good luck to everyone who is participating in the event! 

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Acute low back pain

80-90% of people experience back pain in their lives.

Low back pain is a common condition and those suffering with it will lead to a reduced quality of life.

www.aihw.gov.au/

www.aihw.gov.au/

Causes of acute traumatic low back pain

Back problems are a range of conditions related to the

- Bones (e.g. facet joints)

- Muscles

- Nerves

These can be related to postural issues, traumatic injuries or specific conditions such as fracture, inflammatory arthritis, radiculopathy or spinal stenosis.

Pain and disability may also be linked to wider lifestyle factors such as exercise, weight, diet and smoking.

What can physiotherapy do?

- Land based exercise

- Hydrotherapy

- Education

- Soft tissue release or dry needling

- Manual therapy

- Taping

Lifestyle modifications such as diet, exercise, weight control, and reducing smoking are also a key component of low back pain management.

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Ankle Injuries

"Rolling" or "spraining" an ankle can be complicated when you realise that 6 months down the line you are still experiencing symptoms from the original accident. 

What happens when I sprain my ankle?

There are a variety of different injuries that can occur given the amount of structures around the ankle joint (bone, tendon, muscle, ligament, etc), however, injuring your anterior talofibular ligament (ATFL) is quite a common one. 

Your ATFL sits on the lateral (outside) aspect of your ankle and its job is to stabilise the joint. An injury to this ligament occurs when you invert the foot (twist it inwards) to the point where you have overstretched the ligament itself. 

http://cobramphysio.com.au/ankle-sprains/

http://cobramphysio.com.au/ankle-sprains/

How bad is it?

This will depend on the extent of the injury. Usually it will be classified into three categories:

- Grade I: no tear of the ATFL but it has been overstretched
- Grade II: partial tear of the ATFL
- Grade III: complete tear of the ATFL

How do I make it better?

As a first point of call, it may be a good idea to apply the RICE treatment protocol- rest, ice, compress and elevate. See a physiotherapist so you know the extent of your injury and how best to rehabilitate your injury. 

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Rottnest Channel Swim

This 19.7km swim may not be on your bucket list, but swimming is a great sport for the body. ‘Swimmers Shoulder’ is a general umbrella term for shoulder pain caused by the repetitive nature of the activity itself. This is unfortunately very common amongst swimmers, with 30% of elite swimmers experiencing shoulder pain that stop them from training.

https://www.rottnestexpress.com.au/event/ChannelSwim/

https://www.rottnestexpress.com.au/event/ChannelSwim/

What causes Swimmers Shoulder?

The pain associated with Swimmers Shoulder is usually due to the pinching of the rotator cuff tendons or the bursa (a fluid filled sac to reduce friction) underneath the arch of the shoulder. When this occurs it is important to commence rehabilitation as soon as possible to restore the balance of the rotator cuff muscles around the shoulder joint. 

How did I develop Swimmers Shoulder?

There is no right answer for this, but there are a number of reasons as to why it may have happened, including:

- Poor posture
- Muscle tightness
- Hyper (increased) or hypo (decreased) mobility of the shoulder joint
- Stiffness of the neck or back
- Long duration training sessions
- Excessive paddle or kick work
- Breathing on one side
- Poor technique 

Even if you are not swimming on the Saturday 24th February 2018, head on down to experience the great atmosphere. Check out http://rottnestchannelswim.com.au/ for more information on the event!

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Tennis Elbow

Who has been watching the Australian Open (https://ausopen.com/) this year? With the final matches yet to come, it has been another year of great tennis.

Does the term 'tennis elbow' comes to mind when you think of the game? It may do, as it is a common injury and it certainly does not only happen to tennis players.

https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/

https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/

What is it?

Tennis elbow, otherwise known as lateral epicondylitis, is a painful condition on the outside of the elbow usually caused by overuse of the extension forearm muscles. This can happen if you've in repetitive activities such as computer work, gardening, painting or a sport involving the use of the hand and wrist. 

What are the treatment options?

The majority of patients with lateral epicondylitis get better with non-operative treatment methods. These may include:

- Physiotherapy (exercises, taping, bracing, etc)

- Analgesics and non-steroidal anti-inflammatories (NSAIDs)

- Steroid injections

- Extracorporeal shock wave therapy

- Change in work or hobby set up

It is important to note all tennis elbows are different and the management of these will entirely depend on the presentation, as outlined in the article by Coombes et al (2015)¹. Treatment will have to be adapted, especially if there are other factors such as neck pain, tendon tears or nerve pain. 

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

¹Coombes et al (2015) Management of Lateral Elbow Tendinopathy: One Size Does Not Fit All, Journal of Orthopaedic & Sports Physical Therapy, 2015, Volume:45 Issue:11 Pages:938-949 doi: 10.2519/jospt.2015.5841

Osteoarthritis of the knee

What is it?

This condition refers to degeneration of the knee joint surfaces and often a loss of space between the thigh and shin bones. It is most commonly found in older adults.

https://www.regenexx.com

https://www.regenexx.com

What do I look for?

- Pain and tenderness to touch in the knee region

- Swelling worsening with activity or at the end of the day

- Reduction in the range of movement in the knee

- Weakness and/or imbalances in the knee muscles

- Pain with walking, squatting, kneeling and /or stairs

What causes it?

- Age and general use of the knee

- Previous injury to the joint

Is there anything I can do to prevent it?

Sometimes the development of arthritis is inevitable as it is closely linked with age. However, there is evidence nowadays to show that under-active and sedentary people are more likely to get arthritis. So make sure you exercise within your limits and always keep moving!

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

'Tis the season...

http://srscc.com.au

http://srscc.com.au

The busy Christmas period has started and the last thing you need is a spell of back pain to stop you in your tracks. 80% of people will get back pain at some point in their lifetime- let’s try and avoid it during this festive period.

What can I do to avoid back pain during the holidays?

-       Try and keep up with your usual exercise to avoid a huge drop in activity levels
-       If you don’t regularly exercise, think about starting in the New Year. Exercise and keeping active is important to reduce the risk of back pain
-       If you need to do lots of shopping for Christmas, try not to do too much in one go. Pace yourself
-       If you’re out and about in the shops make sure you are lifting heavy items with the correct technique. Ask for help if you need it!

What should I do if I hurt my back?

-       Try and avoid bed rest as this has been shown to cause muscle loss, weakness and reduced range of movement
-       See a physiotherapist to ensure you are seeking the right treatment
-       See a pharmacist if you need to take analgesics

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Triathlon season

Triathlon season is about to start and a lot of you out there might already be participating in these fun events. If not, look up the triathlon series that cater for all ages and abilities! Go to http://triserieswa.com.au/ to find out which race would suit you best- starting at novice distances (250m swim, 10km ride and 2km run) all the way up to standard distances (1500m swim, 40km ride and 10km run).

triserieswa.com.au

triserieswa.com.au

It is important to stay fit throughout training and here are some tips to ensure this:

- Gradual increases in training are easier on the body

- Supportive cushioning shoes and correct equipment can help people go the distance

- Stretching/foam rolling and warm up helps prevent injury

- Cooling down is also important!

- Know the difference between Delayed Onset of Muscle Soreness (DOMS) and a soft tissue injury

- If you do get injured, apply RICE and not HARM
RICE: Rest, Ice, Compression, Elevation
HARM: Heat, Alcohol, Running, Massage

- Get seen to if you think you might be injured to help speed up your recovery and rule out anything serious

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Melbourne Cup!

The Melbourne Cup is round the corner and whilst the majority of us are still trying to find the perfect fascinator, the jockeys are ensuring they do their best not to fall off and get a serious injury.

What is a common injury suffered by jockeys?

One of the most common injuries in sport (including horse riding) is a broken collar bone, also known as a fractured clavicle. 

How do you fracture your clavicle?

This injury typically occurs when someone falls onto the point of the shoulder or with outstretched hands and the stress placed on the bone is so large that it leads to a fracture. The severity of the fracture will depend on whether it is displaced and/or fragmented. 

What happens if you fracture your clavicle?

If you fracture your clavicle you will need an x-ray to confirm the diagnosis. Once this has been done, an orthopaedic doctor will determine whether surgery is needed or whether conservative treatment (with a sling) will suffice. You will then need to undergo physiotherapy to ensure you regain your shoulder range of movement and strength.

Patients with this injury usually return to sport within a few weeks/months once union of the clavicle fracture has occurred.

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

 

Sever's Disease

What is Sever’s disease?

Sever's disease is an inflammatory condition in the heel that usually occurs in children between 8 and 14 years of age. It is thought that Sever’s occurs due to repeated ‘microtrauma’ at the attachment of the Achilles tendon over growth plate interface.

side-view-of-foot-patient-info.jpg

What causes Sever’s disease?

Sever’s disease occurs due to repeated load and stress over the heel, hence it is more commonly found in children that partake in weight bearing sports involving a lot of running and jumping. There are other reasons that increase the risk of Sever’s, such as tight muscles and being overweight.

How can you make it better?

Sever's disease can be treated with:

-       Rest from the aggravating activities

-       Ice

-       Ensuring you wear supportive footwear

-       Orthotics

-       Physiotherapy to stretch or strengthen specific muscle groups

-       Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or voltaren can help reduce inflammation in the area

Sever's disease usually gets better within a few weeks/months and does not cause any long term disabilities. 

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

AFL Grand Final- why so much tape?

The Grand Final is round the corner and there is no doubt that we will be seeing a lot of tape on the screen. But what does it exactly do and should the rest of us be doing it too?

abc.net.au

abc.net.au

Here are some proposed benefits of using tape in sport:

- Increases joint proprioception (the joints sense of position in relation to the space it’s in)

- May reduce the severity of an injury (but not necessarily reduce the risk of the injury itself!)

- Potentially increases the confidence of the player (as they may feel the joint is “supported”)

- May increase the stability of the joint if the structures around it are lax (due to previous injury)

So should you be doing it too?

Remember that taping is just an adjunct to treatment. It is rarely ever used on its own in the event of an injury and will usually need to be done alongside other treatment modalities, for example strengthening exercises. So if you are injured do not forget to seek medical advice to check what else you need to be doing to speed your recovery.

Don’t forget to watch the game on Saturday, may the best team win!

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information.

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Cervicogenic headaches

http://www.vanquishheadacherelief.com/headache-center/

http://www.vanquishheadacherelief.com/headache-center/

What is causing my headache?

Cervicogenic headaches originate from the neck or the soft tissues around it, as identified by the Australian Physiotherapy Association (APA). They can be caused due to a variety of reasons including muscle imbalances, poor sleeping postures, posture and stiff or symptomatic spinal joints.

Cervicogenic headaches account for a small amount of all headaches. There are other types of headaches, for example, tension-type and migraines.

What can I do if I have a cervicogenic headache?

Once assessed by a health professional, your management options can be discussed. Physiotherapy may be an alternative for you, as it has been shown to help patients suffering from headaches. Several different techniques can be used such as

-joint mobilisations

-soft tissue release

-dry needling

-advice on how to improve your posture

-taping

-exercises to improve flexibility and strength

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information. 

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Shin Splints

What is shin splints?

“Shin Splints” is a term used to describe pain in the lower leg region, most commonly felt along the front edges of the shin. The medical term for this is Medial Tibial Stress Syndrome- chronic or repeated stress along the shin bone where the muscles attach, causing subsequent microtrauma to this region of the lower leg. 

runnersworld.com

runnersworld.com

What are the symptoms?

- Pain generally felt at the inner part of the shin bone. This may also be in the outer side of the shin bone, in the shin and/or calf muscles

- Pain will usually worsen during or after physical activity

- Gradual onset over a period of time

What are the causes of shin splints?

- Inappropriate or recent changes in footwear

- Tight calf muscles 

- Decreased movement in the ankle

- Poor lower limb mechanics

- Sudden increase in training load

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information. 

Laura Cruz - http://www.joondalupphysiotherapy.com.au

Pregnancy and Physiotherapy

During pregnancy a woman's body undergoes many changes.

Pregnancy hormones can cause increased laxity in the ligaments around the body, potentially reducing the support in the joints. In addition, as the baby grows, the body has to cope with the added strain on the pelvic floor and abdominal muscles.

http://americanpregnancy.org

http://americanpregnancy.org

As a result, pregnancy can come hand in hand with several issues. Physiotherapy can help you with:

- Back pain

- Pelvic girdle pain (pain around the hip and pelvis)

- Carpal Tunnel Syndrome (numbness, tingling or pain in the hands)

- Rectus Abdominis Diastisis (separation of the abdominal muscles)

- Pelvic floor issues (causing impairments in bladder and bowel function as well as organ prolapse)

These are just to name a few!

 

Please contact us on 9301 4711 if you would like to book an appointment or find out more information. 

Laura Cruz- http://www.joondalupphysiotherapy.com.au